The Balance of Good Health

This is a guide showing the proportion and types of foods that are needed to make up a healthy balanced diet. It is achieving the right balance and variety of foods that is important for health.

The guide is divided into five food groups: Bread, rice, potatoes, pasta and other starchy foods; fruit and vegetables; milk and dairy foods; meat, fish, eggs, beans and other non-dairy sources of protein; foods and drinks high in fat and/or sugar. Foods from the largest groups should be eaten most often and foods from the smallest group should be eaten least often.

Why is balance important?
No single food contains all the essential nutrients the body needs to be healthy and function efficiently. The nutritional value of a person's diet depends on the overall mixture, or balance, of foods that is eaten over a period of time, as well as on the needs of the individual. That is why a balanced diet is one that is likely to include a large number or variety of foods, so adequate intakes of all the nutrients are achieved.

We need energy to live, but the balance between carbohydrate, fat and protein must be right. Too little protein can interfere with growth and other body functions, too much fat can lead to obesity and heart disease. Adequate intakes of vitamins, minerals and dietary fibre are important for health, and there is growing evidence that a number of bioactive plant substances (also termed phytochemicals) found in fruit and vegetables are also important in promoting good health.

Eight tips for eating well:

1. Base your meals on starchy foods

2. Eat lots of fruit and veg

3. Eat more fish

4. Cut down on saturated fat and sugar

5. Try to eat less salt – no more than 6g a day

6. Get active and try to be a healthy weight

7. Drink plenty of water

8. Don’t skip breakfast

More info can be found at www.food.gov.uk/multimedia/pdfs/bghbooklet.pdf